挑选富含纤维的食物，例如：全谷类面包，谷类，面团，米饭，水果和蔬菜。

Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.

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弄清楚大致有哪些菜肴和食物适合你吃(比如鱼、沙拉和全谷类面包等等)，这样你就能在餐馆的菜单上认出它们，知道自己要选什么。

Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.

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当全谷类被高度重视时，面包，每片必须含2-3克纤维；麦片至少每顿含6克以上纤维。

To be considered high in whole grains, bread must have two to three grams of fiber per slice, and cereals must have at least six or more grams of fiber per serving.

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